Exercise guide
Dumbbell Straight Arm Pullover Knees At 90 Degrees
- Intermediate
- Isolation
- Rep-based
- Back
- Chest
- Upper arms
This variation combines a classic upper-body pull with intense core stabilization by elevating the legs, effectively targeting the lats, chest, and serratus anterior while forcing the abs to resist spinal arching.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Lie flat on a bench holding a single dumbbell with both hands using a diamond grip (palms against the underside of the top plate).
- Lift your legs and bend your knees to a 90-degree 'tabletop' position, ensuring your lower back is pressed firmly into the bench.
- Extend your arms straight up over your chest, maintaining a very slight, fixed bend in the elbows.
How to do it
- Inhale and slowly lower the dumbbell back behind your head in a wide arc until your upper arms are in line with your ears.
- Pause for a second at the bottom of the stretch, ensuring your ribcage stays down and your lower back remains in contact with the bench.
- Exhale and use your lats and chest to pull the dumbbell back to the starting position over your chest.
- Maintain a controlled 3-1-2-0 tempo (3 seconds down, 1 second stretch, 2 seconds up).
Form checklist
- Keep your lower back glued to the bench throughout the entire range of motion.
- Maintain a constant elbow angle; do not turn the movement into a tricep extension.
- Ensure your knees stay at a strict 90-degree angle to keep the core engaged.
- Stop the downward movement if you feel your ribs flaring or your back arching.
Pro tips
- Think about 'driving your elbows' toward your hips rather than just moving your hands to better engage the lats.
- Squeeze the dumbbell hard between your palms to increase activation of the pectorals and serratus anterior.
Make it harder
- Slowly straighten your legs to a 45-degree angle to increase the lever length and core demand.
- Perform the movement with a slight decline by placing a weight plate under one end of the bench to increase the range of motion.
Frequently asked
- What muscles does the dumbbell straight arm pullover knees at 90 degrees work?
- The dumbbell straight arm pullover knees at 90 degrees primarily targets the lats, and also works the serratus anterior and triceps as secondary muscles.
- What equipment do you need for the dumbbell straight arm pullover knees at 90 degrees?
- The dumbbell straight arm pullover knees at 90 degrees uses dumbbell.
- Is the dumbbell straight arm pullover knees at 90 degrees good for beginners?
- The dumbbell straight arm pullover knees at 90 degrees is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.